CrossFit 405, CrossFit 405 South – CrossFit


Warm up, mobility, WOD Brief (0-20:00)



ADV: Close Grip Bench Press (@20X1; build to 1RM)

INT: Close Grip Bench Press (@20X1; build to 5RM)

NOV: Close Grip Bench Press (@20X1; 10, 10, 8, 8)



Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00 @ HARD Effort

3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar

12/12, 15/15, 18/18…

**athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

**In a grippy ascending ladder workout, managing repetitions early will be important. Anytime we have a rep scheme like this, we want to treat the first three rounds as a buy-in. The workout doesn’t truly start until the round of 12’s. When to start breaking up reps will be athlete dependent. A safe place to start is the set of 9’s. With reps that are easily divisible, performing short sets of 3 with really quick breaks will allow athletes to keep moving forward. More significant than the size of the sets is the length of the rest. Short sets, short rest.


Forearm smash w/ barbell + foam roll lats